In this article we will talk about the GZLC five week program, The results from running the program and how you can access the program for free!

Intro

First we need to talk about what the GZLC program actually is!

The GZCL Method, developed by powerlifter Cody Lefever, is a flexible strength training framework that integrates principles from both powerlifting and bodybuilding. Rather than a rigid program, it offers adaptable guidelines to help lifters build strength and muscle mass.The method is structured around a three-tiered system:

• Tier 1 (T1): Focuses on primary compound lifts (e.g., squat, bench press, deadlift) performed at 85-100% of a lifter's "Goal Weight" - a weight they can confidently lift for 2-3 reps. Workouts in this tier typically involve 10–15 total reps, emphasising technique and confidence under heavy loads.
• Tier 2 (T2): Includes variations of the main lifts or other compound movements performed at lighter intensities for higher reps, aiming to build muscle and reinforce movement patterns.
• Tier 3 (T3): Comprises accessory exercises targeting specific muscle groups to address weaknesses and enhance overall work capacity.

This pyramid-like structure ensures a balanced development, where the base (work capacity) supports the peak (maximal strength). By progressively increasing the Goal Weight over training cycles, lifters can achieve consistent gains in strength and size. The method's adaptability makes it suitable for various training goals and experience levels.

Now you understand what the method is let's talk about my plan.

The Plan

I’m committing to a five-day-a-week, five-week implementation of the GZCL training method to track progress and results. After a bit of a training lull, this feels like the perfect time to take photos, record stats and measurements, and fully commit to a structured program.

Starting stats and pictures!

The Program

I followed the program for five weeks, training five days a week, and it was intense. The original plan was to train Monday through Friday, back-to-back. In reality, it turned into more of a "train until I feel like I need rest" approach. Most weeks looked like two days on, one day off, then three days on. I didn’t follow it militantly, but I was consistent and took rest when I needed it. Honestly, I think resting properly helped more than it hurt.

I used the Liftosaur app to run the program, which was completely free. Even better, the GZCL 5-week template is built right into the app, so you can jump straight in, which is exactly what I did.

One important caveat: to get the most out of this program, you need to know your one-rep maxes, at minimum for the deadlift, bench, and squat. The app actually asks for 1RMs for everything (even accessories like lat pulldowns), but I only entered values for the main lifts. For the rest, I either guessed or used the Tempered Strength 1RM calculator to estimate. If something felt off on the day, I just adjusted as needed.

With my 1RMs dialed in, I was ready to dive into Week 1 and get to work.

Week 1

It hit me almost instantly, two days in and the DOMS slapped me hard. I’d gone from sedentary to all-out lifting. The combination of heavy primary lifts and high-rep accessory work absolutely floored me. But I pushed on.

After skimming through the entire program, I noticed a consistent weekly structure: each day includes one to two heavy compound lifts (like deadlift and bench or a variation), followed by three to four accessory exercises at lighter weights and higher reps. The lifts stay mostly the same throughout the five weeks, but the rep ranges and percentage loads shift, which makes it manageable and progressive.

I stuck with the prescribed weights in Week 1, making very few adjustments as I eased into the program.

Week 2

This time around, the DOMS wasn’t nearly as bad, which was a relief. But I started to notice some of the accessory lift weights were off in terms of weight. The primary lifts felt spot on, but the accessories didn’t challenge me enough. I needed to start dialing things in.

I’ve never really used percentages for accessory work (and I suspect most people don’t), so this week was about figuring out where to set those weights, ideally hitting failure on the final set to get a proper burn. A lot of the accessory work in this program is “to failure,” and let me tell you: it’s rough.

Week 3

I started to feel strong. I pushed the weights up across the board, and it felt good.

That said, I noticed a bit of a gap in the program: while squat and bench press were heavily emphasised (especially bench, there’s some kind of press variation every single day), deadlifts felt underrepresented. Bench volume was wild. My chest was exploding, but deadlift days were less frequent and didn’t have the same progression. We’ll see how that plays out come retest day.

Week 4

By this point, I was super comfortable with the program and already thinking about what comes next. I really enjoy it, but I also miss cardio, and I’ve done basically none since starting. I’m considering running a three-day-per-week version after this wraps up, so I can slot in a couple of conditioning days alongside it.

Week 5 – Test Week

This was it - test week.

The structure changed to focus entirely on primary lifts with just a handful of minimal accessory work (which made sense, because by the time you’re done testing, you’re toast). This week was a lot of fun. I linked up with FunSizeStrongMan trainer from the Tempered Strength Training Directory for bench day, and tackled the squat and deadlift tests solo.

Overall, I had a blast.

End stats!

So... was it worth it?

It’s only five weeks, so I wasn’t expecting miracles—but here’s what I got:

Bench Press 1RM

• All time PB: 100kg
• Beginning of this cycle PB: 90kg
• End of 5 week cycle PB: 95kg (+5kg)

I’ll be honest, I’m gutted I didn’t hit 100kg again. I gave it a go and failed. With the sheer amount of bench volume in this program, I expected more. But adding 5kg in five weeks is still progress, and more importantly, the cycle really highlighted where I’m weak on the lift. So even if I didn’t break records, I came out with clarity and direction for what to work on next.

Deadlift 1RM

• All time PB: 205kg
• Beginning of this cycle PB: 200kg
• End of 5 week cycle PB: 205kg (+5kg)

I tried 210kg on deadlift—but it was outrageous. I was robbed. Midway through the grind, the barbell plates started sliding off, and I’d already emptied the tank. Total chaos. Just watch the video—you’ll see exactly what I mean. But to match my all time PB, and to match it much much cleaner was a massive win.

Squat 1RM

• All time PB: 150kg
• Beginning of this cycle PB: 140kg
• End of 5 week cycle PB: 160kg (+10kg all time +20kg this cycle)

The unsung hero of this program. Honestly, not the lift I expected to see the biggest gains on, I was just hoping to match my old PB, not blow past it. But yeah, absolutely massive improvement. I can’t believe the progress on this lift. Unexpected, but very welcome.

Looking at the photos, my weight went down, along with both fat and muscle, but at a pace I’m genuinely happy with. In terms of body composition, I really felt the shift: my upper body looked fuller, and my waist noticeably tighter. That change definitely shows through in the pictures and in jsut five weeks. I ate at around maintenance calories the entire time, and I was surprised by how much weight I lost. I think that came down to simply being more mindful, tracking my macros loosely, eating with intention. I wasn’t strict (I’ll never cut all the fun out of life), but I kept tabs on things, and it clearly made a difference.

Whats next

As I said earlier in the article. Im going to run a longer (probably 2-3 months) version of this plan but only do it 3 days a week. That way I can use my other days to do some cardio & functional fitness as I have been missing that. Overall the GZLC method was really fun and it was a nice change from running a WENDLER cycle. So check out more on GZLC lifting method here

How can I do the program

I used Liftosaur App to do this program. It’s completely free and fully supports the GZCL 5-week template, just pick it, plug in your numbers, and get started.

It lets you track everything, take progress photos, and stay accountable. If you stay consistent and push yourself, you will see results.